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  1. #1
    Registered User anirudh12345's Avatar
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    Lifting routine suggestion to gain muscle Along with cutting fat

    Goal-
    Gain muscle Along with cutting fat

    Stats
    Age - 27M
    Height 5'10
    Weight - 78kgs

    History -
    Post covid - been lifting for 2-3 years with a decent amount of muscle, not jacked or bulked anyhow but decent amount of muscle present.
    Covid - stopped lifting for 2 ish years, gained from 68 kgs to 78 kgs
    Started lifting back 2 ish months ago
    Having 60-70 grams of protein Ps, ik its too low to put some muscle according to my stats.
    Total cal intake 1900-2000
    Workout involved chest, back, shoulder, arms (4 days a week)
    Can't do legs due to chronic pain in knees.

    Can anyone suggest me a workout plan for my goal and current stats.
    I managed to get some of my muscle mass back due to muscle memory.
    I will try to get my diet back on track as that's first task.

    Looking for inputs.
    Thanks peeps.
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  2. #2
    Registered User air2fakie's Avatar
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    Originally Posted by anirudh12345 View Post
    Can't do legs due to chronic pain in knees.
    I wonder if anyone in the history of gym ever said they can't do upper body due to chronic pain in elbows.
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  3. #3
    Multi-Platinum User radrd's Avatar
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    Originally Posted by air2fakie View Post
    I wonder if anyone in the history of gym ever said they can't do upper body due to chronic pain in elbows.
    I've dealt with both tennis and golfer's elbow, but I rehabbed instead of rested and took care of it. Knee pain should generally be treated similarly unless it's from an accute injury like a fall. I also had knee pain a long time ago from overuse. Strengthening exercises like lunges fixed it.
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    Registered User air2fakie's Avatar
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    Originally Posted by radrd View Post
    I've dealt with both tennis and golfer's elbow, but I rehabbed instead of rested and took care of it. Knee pain should generally be treated similarly unless it's from an accute injury like a fall. I also had knee pain a long time ago from overuse. Strengthening exercises like lunges fixed it.
    Exactly, no one stops training upper body for the rest of their life except for catastrophic injury.
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  5. #5
    Multi-Platinum User radrd's Avatar
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    Originally Posted by air2fakie View Post
    Exactly, no one stops training upper body for the rest of their life except for catastrophic injury.
    There ya go, OP. Get training those legs. Step-ups might be a good place to start if squats and lunges are iffy. Resting isn't doing chit for you.

    You'll have a hard time getting a recommendation for an upper-only training program here.
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    Registered User anirudh12345's Avatar
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    Originally Posted by air2fakie View Post
    I wonder if anyone in the history of gym ever said they can't do upper body due to chronic pain in elbows.

    I got arthritis in knees, I used to do legs like 2-3 years ago but then I stopped. I don't have chicken legs as such tbh.
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  7. #7
    Registered User anirudh12345's Avatar
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    Originally Posted by anirudh12345 View Post
    I got arthritis in knees, I used to do legs like 2-3 years ago but then I stopped. I don't have chicken legs as such tbh.

    But ya what I am looking for is a workout routine
    4-5 days a week.
    I will start doing legs on weekend
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  8. #8
    Registered User TAWS6's Avatar
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    Start with something like fierce five 3 day full body or all pros then advance to a 4 day upper lower split. You want to start with low volume so you have somewhere to go once that stops working. Ie 3 day full body—-4 day ul—- 5 day ulppl.
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  9. #9
    Registered User air2fakie's Avatar
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    Originally Posted by anirudh12345 View Post
    I got arthritis in knees, I used to do legs like 2-3 years ago but then I stopped. I don't have chicken legs as such tbh.
    Since you already have muscular legs & can no longer train them, just do an Upper Lower and skip the Lower days.
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  10. #10
    Han shot first! TolerantLactose's Avatar
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    Unfortunately, most programs assume the trainee isn't an invalid.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16
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